This week I just wanted to say a heartfelt:  ‘M.E.R.R.Y  X.M.A.S’ and provide you with some ‘presents’ – in the form of advice, tools and techniques to ensure you have the calmest and most relaxing holiday season ever. Enjoy….

M MINDFULNESS Anxiety has the ability to hijack our mind, dominate our conscious awareness, and take over our lives. Our natural response to anxiety is to try to escape it or control it. Mindfulness offers us an effective alternative. In essence, mindfulness means understanding that all we ever really have is the present moment, and practicing a new way to inhabit and observe that moment: with a focus on allowing, accepting, and being fully aware of whatever we’re experiencing as our life unfolds.

Through mindfulness practice, you relax your body and train your mind to take on a non-judging attitude, an openness to what’s happening that puts you in the role of peaceful, detached observer, rather than someone who’s struggling with anxiety and its physical symptoms.

If Santa doesn’t bring you a ‘How To’ book on mindfulness, but you’d like to give mindfulness a go, here’s a simple mindfulness exercise for you to try.

You might also like to try out these mindfulness apps: Calm, Headspace , and the Muse.

E EXERCISE I highly recommend exercise as a strategy for reducing anxiety because, quite simply, it works.

Exercise has surprisingly powerful effects on the brain, surpassing many anti-anxiety medications in its effectiveness. Plus brief periods of aerobic exercise can be very effective in reducing muscle tension. Common forms of aerobic exercise include running, walking, cycling, swimming, and even dancing.

When you engage in exercise when you feel anxious, you’ll make use of muscles that have been prepared for action. This will lower levels of adrenaline and use up glucose released into the bloodstream by the stress response. And after you exercise, you’ll experience substantial, long-lasting muscle relaxation which helps ease anxiety.

If you haven’t been exercising regularly, please do consider potential risks, and consult your doctor before you begin. And remember to increase your activity level gradually, not all at once.

R RELAXATION Most approaches to relaxation focus on two physical processes: breathing and muscle relaxation. Virtually everyone benefits from practicing relaxation techniques. Click here for a link to the 7/11 diaphragmatic breathing technique. This type of breathing helps turn on the relaxation response in the body.
R REWIRE YOUR BRAIN Our thoughts or imagination initiate anxiety so changing those thoughts or images can ease or prevent anxiety. There are lots of techniques we can use to reduce the number of anxiety igniting thoughts we habitually create. One of the quickest and most effective ways to rewire our brain is hypnotic trance , because it allows us to communicate with our subconscious mind. It’s estimated that 90% of our thoughts are generated subconsciously. I spend much of my working day using hypnosis to help people to change the way they think, feel and respond to things in their life. If you’d like to explore how hypnotic trance might help you rewire your brain, let’s have a chat early in the new year. You can contact with me here .
Y YOUR IMAGINATION Using imagery, or visualization, is a proven way to create relaxation and release tension. Click here for a wonderful visualisation exercise.
X LOVE Xmas is a time when family and friends come to come together and reconnect. When we engage in social situations, oxytocin a neurotransmitter is released. Oxytocin helps to promote pro-social behaviours such as trust and empathy between groups of people. Anxiety research suggests that oxytocin can also help in reducing our level of anxiety and stress. So don’t forget to claim a kiss or two under the mistletoe!
M MUSIC In 2011 UK band Marconi Union created an eight-minute track, titled “Weightless”, in collaboration with the British Academy of Sound Therapy. In tests conducted by scientists at the Mindlab institution the track induced a 65% reduction in overall anxiety and brought subjects’ resting pulse rates to 35% of their usual resting rates. I often play this track in the background when coaching people to overcpme anxiety. To listen to the track on You Tube click here.
A ACTION Make 2017 the year you take action to regain control of your anxiety and stress, once and for all.

If you only set one New Year’s resolution I recommend that it’s to develop the life skills necessary to control your anxiety and stress, because once you begin to develop these valuable skills you’ll immediately begin to experience the benefits. And best of all, you’ll continue to reap the rewards long into the future.

So are you ready to take action? Then let’s do it! Contact with me here and let’s get 2017 off to a great start!

S SLEEP Many people treat sleep as a luxury that can be disregarded when necessary, but a lack of quality sleep leads to heightened anxiety. So to calm anxiety, you need to resist influences that interfere with good, restful sleep. For some proven practices that can really assist you in achieving a good night’s sleep click here.


I am forever grateful and thankful to my clients who have entrusted me to guide them on their journey of change. There aren’t too many jobs where you can bounce out of bed in the morning knowing that today, in some way, you’re going to help someone achieve the positive life change they desire. And I do that pretty much every day. So it’s no surprise why I hugely enjoy my work.

Remember, no matter where you are in your life right now, you can turn things around FAST and ACHIEVE your wildest dreams. So I wonder what changes do you have in store for 2017 and beyond?

If you would like some help in realising your dreams let me know – I specialise in the type of coaching that is brief and solution focused.

Finally, I’d like to take this opportunity to wish you and your loved ones a very happy, peaceful and safe holiday season, and good health and success in 2017.

Go well



Tony Yuile is hired by people seeking help to perform at their best in one or more areas of their lives. He's a personal performance coach & hypnosis professional based in Wellington NZ, where he specialises in helping people perform under pressure, reduce anxiety and manage stress. Tony’s solution focused approach to coaching uses a range of techniques drawn from the fields of co-active coaching, hypnosis, positive psychology and neuro-linguistic programming (NLP).

Contact Tony today to discuss how he can help you, or if you think Tony could help someone you know, you might like to encourage them to get in touch with him.